Health Advantages of Fenugreek Seeds!
Fenugreek is an annual plant. Its botanical name is Trigonella foenum-graecum L., and it is from plant family Fabaceae. The fresh green leafs of the plant are consumed as vegetable. While, the seeds from are used as a spice in many cuisines and especially used in Mediterranean cuisines. Dried fenugreek seeds are dark yellow to brown in color. These seeds are small, hard and have stone like appearance. These seeds have a distinct but bitter flavor. This bitter taste reduces upon germination and sprouting of these seeds.
Whole dried seeds or their powder is used to spice up vegetable curries, split pulses, chutneys, dips, flavored rice, soups etc.
Fenugreek seeds show maximum of its positive effects on health after germination or sprouting. Hence experts recommend to soak the dried seeds overnight and then consume them in the morning on an empty stomach. However, consult your doctor or nutritionist before beginning its consumption to know the exact amount to be consumed and also the time of the day to take it since its effect on the body may differ individually.
Health Benefits
Anti-Diabetic Effect
Some animal and human cell/tissue studies (in laboratory) suggest that fenugreek seeds have the power to increase insulin secretion and improve insulin sensitivity. This may be because its consumption increase the release of insulin from the specialized beta cells in pancreas.
Also, in humans it may act by hindering the activities of the two intestinal enzymes alpha-amylase and sucrase, which are involved in breakdown and absorption of carbohydrate.
Experts suggest intake of one to two teaspoons of fenugreek seeds soaked in water overnight, each morning, however, people undertaking insulin therapy must check with their doctors about consuming the same beforehand.
Research on diabetic humans have shown that consumptions of fenugreek seeds or their extract help in lowering blood glucose levels.
Since these seeds are rich in soluble fibers because of which it helps in slowing the stomach emptying time, thus slows the digestion and absorption of sugars. Finally this leads to sustained release of glucose from the large intestine in the blood vessels resulting in blunt response of blood glucose.
Anti-Inflammatory and Anti-Arthritic Effect
A study showed fenugreek seeds extract to be rich in linolenic and linoleic acids. These are healthy fats and have considerable anti-inflammatory and anti-arthritic potential. Thus, as per this study, fenugreek seed may be favorable in inflammation and arthritis in animals (rats).
Lowers Cholesterol
A research states that consuming fenugreek seeds have shown to reduce the blood cholesterol level especially the bad cholesterol i.e. LDL levels in diabetic individuals. This bad cholesterol is known to cause heart disease and stroke if increased to a high level, which is due to formation of blockages in the blood vessels providing blood to heart and vessels in brain.
Heart Disease and Stroke
Because of its anti-inflammatory and cholesterol lowering effect, it is believed to be beneficial against heart disease and stroke. Also, it contains anti-oxidants which help in reducing the risk of heart diseases.
Anti- Cancer Properties
Studies on rats and some in vitro research have also shown that certain compounds in fenugreek are related to reduce growth of cancerous cells and also apoptosis (i.e. death of tumor cells).
Hence experts believe that it can be used as an adjunct to the other therapies used for cancer. However more investigation in this area is required.
Some popular traditional medicinal uses
Digestion: As per traditional medicine, people believe that fenugreek seed consumption is associated with alleviation of digestive problems such as indigestion, acid reflux. It is thought to keep the digestive system healthy though its continued use in diet.
Lactation: Also, it is believed to improve milk production in lactatimng mothers and hence it used in preparation of many galactogogues since a very long time.
Abdominal and Menstrual Pain Reduction: Traditionally fenugreek seeds intake is associated with lowering pain of abdomen and also the pain during menstruation.
Please Note
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4020548/
